Certified strength and nutrition coach Adam Rosante has helped award-winning chef Seamus Mullen get into incredible shape. And they've got the perfect workout to help you meet your fitness goals.
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Credit: Seamus Mullen

Editor's Note: We know that getting healthy is more than just eating healthy. Keeping fit plays a fundamental role. That's why we're so inspired by chef Seamus Mullen. After years of being overweight—and ending up in the hospital—Mullen has completely changed his life by eating fresh, whole foods, but also by regularly exercising.

Here, Mullen and his coach, certified nutritionist Adam Rosante, show you six HIIT moves that will get you in shape fast, as part of our #NoGymJanuaryChallenge.


HIIT, or High Intensity Interval Training, means performing short bursts of intense exercise with maximum effort, followed by short periods of recovery. That all-out effort increases your body’s need for oxygen during the workout. This creates oxygen deficits, which in turn forces your body to work harder after the workout has ended to replenish its oxygen stores.

That’s a good thing. The extra energy required for your body to do this causes it to burn more fat. The fancy name for this is Excess Post Exercise Oxygen Consumption (EPOC) and the result is a leaner, fitter, healthier you in far less time.

This January, skip the crowds. Put the power of HIIT to work in your living room and get in the best shape of your life.


Start with a dynamic warm-up. Then, perform the moves in the workout below, back-to-back, for 45 seconds each, resting 15 seconds between moves.

During each 45-second interval, maintain great form and aim to complete as many reps as possible. The one exception is the Y-Hold. You’re going to hold this move for the full duration of time.

Once you’ve completed all six moves, that’s one round. It will take you a total of six minutes. Repeat 4-5 times for a 24- to 30-minute workout.

If you're honestly strapped for time, you can do fewer rounds. You'll still get a great workout. Do this workout up to three times each week, on non-consecutive days.

Dynamic Warmup:

  • Walkouts x 5 reps
  • Squat with Overhead Reach x 5 reps
  • Reverse Lunges x 5 reps, each leg
  • High Jump in Place x 5 reps


1. V Ups

Credit: Seamus Mullen

Lie flat on your back with arms overhead. Contract your abs, raising your body up into a V as you reach your fingers to your toes. Return to starting position with control.

2. Squat Jumps

Credit: Seamus Mullen

Stand with feet shoulder-width apart. Press your hips back to lower into a squat, making sure to keep your knees out and chest up. Go as low as you can without losing the natural curve in your lower back. From here, explosively jump up as high as you can. Land softly, immediately lowering back into the squat position.

Modification: lose the jump and perform squats.

3. Push-ups

Credit: Seamus Mullen

Start on your hands and knees with wrists positioned under shoulders. Step your feet back to start in the top of a classic push-up position. Bend your arms 45-degrees from your body to lower your chest to the floor. Press back up to the starting position.

Modification: perform with hands on an elevated surface, like the arm of a couch or seat of a chair.

4. Power Lunges

Credit: Seamus Mullen

Stand with feet hip-width apart. Step your right foot back and lower into a lunge. Reverse the move to return to start. Repeat on the opposite leg. Continue alternating.

Modification: If you want to make this more challenging, explosively jump straight up off your standing leg at the top of each rep.

5. Y Holds

Credit: Seamus Mullen

Lie on your belly with arms overhead in a Y, thumbs pointing up. Squeeze the muscles in your upper back (imagine that you’re trying to crack a walnut between your shoulder blades) as you raise your arms and chest off the floor. Hold for the full 45 seconds.

6. Burpees

Credit: Seamus Mullen

Stand with feet a little wider than hip-width apart. Crouch down and place hands on floor, just outside shoulder-width. Jump your feet back to land at the top of a push-up position. Lower your entire body to the floor. Reverse the move, pressing back up and jumping your feet back to the crouched position. From here jump straight up, clapping your hands overhead. Land softly and repeat the move.

Watch: How to do a Burpee


Modification: step your feet back and then forward, instead of jumping. Lose the jump at the top of the move and simply stand up, raising up to the balls of your feet and raising arms overhead.


Seamus Mullen is an award-winning chef and author of Real Food Heals: Eat to Feel Younger and Stronger Every Day.

Adam Rosante is a certified strength and nutrition coach, and founder of the Dollar Sweat Club

By Seamus Mullen and Adam Rosante